Squat, pause, rise

Setup & sequence

One player moves; a partner observes from the side. No external load.

1. Stand with a comfortable foot width and prepare.
2. Lower through a controllable range and pause briefly.
3. Rise smoothly; the observer gives one factual cue.

Before you start

Comfortable bodyweight squat range after warming up.

2–4 players per station. With four, the player without a ball observes one cue or rehearses footwork in clear space; rotate every five attempts. For 12 players: three groups of four, provided lanes remain separated.

Starting dose

2 sets of 6 controlled repetitions; 45 seconds recovery.

Observe & correct

Cue: Keep heels grounded and knees following the toes.

Error → correction: Heels lift: reduce depth and repeat slowly.

Observable outcome: Six repetitions at a repeatable depth with grounded heels.

Adapt to the group

Easier: Use a stable chair as a depth target.

Harder: Add a slightly longer pause; keep the same load.

Alternative setup: Hold a stable support if balance limits control.